Manveer Gets Competitive

[DeriHughes]

Sounds like a lot of rest before your singles in particular? I wouldn't think you'd need more than 2-3 mins to hit an @8 single.

I've started using an app on my phone with an alarm that goes off every X minutes. I usually use 4 mins for @ 7 repeats, up to 8 mins for heavy 5x5 on squats and deads. Light benching I can cope with 3 mins. Definitely keeps the sessions sharper.

[Bryan Dobson]

Yeah, no doubt it's too long. I've been taking a long time probably since I started TM or maybe even the end of SSLP... "rest as long as you need to". Bad habit I've been trying to break for a long time.

I try to do all the warmup sets in 5-10 minutes and don't give much time for training singles, they are only representative of what I can easily hit after a quick warmup without much rest. ( you have test weeks to keep top end in check)I settle into 5 m inute rest for lower body and 3 for bench volume. This is for Day to day training that builds us up. Weight is autoregulated by accute fatigue, but that's ok. I take longer between sets on a peaking cycle for example where overload by weight is applied, but overload by weight should be the exception, not the rule as we advance. Majority of our time in 70-85% range etc, programming has specific time to test/practice intensity work at a frequency that sustains the effect and skill between events.

[manveer]

Sounds like a lot of rest before your singles in particular? I wouldn't think you'd need more than 2-3 mins to hit an @8 single.

I've started using an app on my phone with an alarm that goes off every X minutes. I usually use 4 mins for @ 7 repeats, up to 8 mins for heavy 5x5 on squats and deads. Light benching I can cope with 3 mins. Definitely keeps the sessions sharper.

I have actually timed all of this... warmups and time between every set, etc. Warmups are the biggest time suck. If I'm warming up to 500, that's 45x5x2, 135x5, 225x3, 315x2, 405x1, 450x1, 475x1, 500x1 (Mark wants me to hit x1@6 and x1@7 before x1@8). 2-3 mins is pretty brisk for lower body work for me. 5 mins is enough, though. The timer app you mentioned is a good idea. Upper body work goes quickly - that's not really a problem.

I try to do all the warmup sets in 5-10 minutes and don't give much time for training singles, they are only representative of what I can easily hit after a quick warmup without much rest. ( you have test weeks to keep top end in check)I settle into 5 m inute rest for lower body and 3 for bench volume. This is for Day to day training that builds us up. Weight is autoregulated by accute fatigue, but that's ok. I take longer between sets on a peaking cycle for example where overload by weight is applied, but overload by weight should be the exception, not the rule as we advance. Majority of our time in 70-85% range etc, programming has specific time to test/practice intensity work at a frequency that sustains the effect and skill between events.

10 minutes for warmups seems reasonable if I hustle. Not that I haven't tried before. Sometimes I am fatigued from some other work earlier in the week and it's hard to speed through those warmups. Mostly mental, though.

I take a little longer for x1@8 because that's the most specific work I'm going to be doing (and on this new programming I'm only doing it once every 3 weeks) and it also determines the working weights for my rep work afterwards, so I'm more inclined to wait longer. I wait too long for sure - and part of that is mental, just getting prepared for the effort - but if I have to wait an extra 2-3 minutes for a single, then that's worth it (7-8 mins extra that I'm probably taking now is not worth it).

Mike put out a video on this:


Anyway, that's enough about rest periods...I'll probably never be "fast" but I can get to a more reasonable pace.

[kfreeman85]

Lol sorry to jump in after the final word. I'm on HLM right now and for my heavy day I rest about 8 minutes between sets. Everything else is around 5 to a tops of 7 (unless I'm spotting or helping another lifter out and extra time goes by).

I push the rest time as minimally as possible on light day. Often unracking the bar within 3 to 5 minutes.

[manveer]

Lol sorry to jump in after the final word. I'm on HLM right now and for my heavy day I rest about 8 minutes between sets. Everything else is around 5 to a tops of 7 (unless I'm spotting or helping another lifter out and extra time goes by).

I push the rest time as minimally as possible on light day. Often unracking the bar within 3 to 5 minutes.

That's OK. Things were better today.

BW (4/18 morning): 234.4#
BW (4/19 morning): 233.6#

Sleep has been ~7 hrs the last couple of nights.

2017-04-19 - C3W4D3
Squat w/ belt +65# chain (bar weight listed below)
375x2 @6.5
405x2 @7.5
425x2 @8
425x2 @8.5
425x2 @8.5
425x2 @9.5
Third squat session of the week. Tired. Chains are fun.

Setup notes: 3 links on the floor when the bar is racked. Hooked the carabiner through the middle (ish) of each section of 5/8" chain and had the leaders fully lengthened to allow the chain to all bunch up at the bottom of the squat. A few links on the ground when racked leads to just one link dragging when I walk it out, keeps the chains from swaying too much.

Video: Instagram

5-1-5 Tempo Bench
200x5x3 (@6.5, 7, 10)
Last set I was feeling a lot of fatigue and the concentric portion of the last rep was not exactly at a 5-count tempo. Probably going to switch to 3-1-3 tempo now.

[Mahendra]

BW (4/18 morning): 234.4#
BW (4/19 morning): 233.6#

Cutting?

[manveer]

Cutting?

I was 235.0 today. So there.

[manveer]

BW (4/20 morning): 235.0#

Sleep (4/19 evening): ~7h

2017-04-20 - C3W4D4
Deadlift w/ belt +90# chain (bar weight only listed below)
405x2 @6.5
430x2 @7.5
455x2 @8
455x2 @8
455x2 @8
455x2 @9
Felt alright. Tiring. Should've used straps for the repeats.

Video: Instagram

Attached the 5/8" chain to large carabiners to spring clips. The 5/8" chain was doubled over, but still a fair amount was left on the ground at lockout. I need a better system.

SG SLDL
205x7 @6
220x7 @7
235x7 @7.5-8
Didn't do any drop sets. Left hamstring/glute area was getting pissed off, didn't seem worth aggravating for this exercise.

[manveer]

BW (5/1 morning): 235.2#, no weight loss while traveling...sweet

Slept a fair bit last night and this afternoon because I was traveling home over the weekend, plus jet lag. Was over in the middle of nowhere in Russia last week, no training. No more long haul travel for a while, I'm pretty sure.

2017-05-01 - C3W6D1 (skipped week 5)
Squat w/ belt
395x3 @6
420x3 @6.5
450x3 @7.5
450x3 @8
450x3 @8
450x3 @8.5
Way stronger than expected. e1RM higher than it was two weeks ago on my last comp squat day. #sovietgainzzz

Video: Instagram

3-1-3 Tempo Bench
205x5x3 (@6.5,7,8)

[manveer]

BW (5/2 morning): 234.0#
BW (5/3 morning): 233.2#

Sleep (5/1 evening): ~5h? Jet lagged
Sleep (5/2 evening): ~7.5h

2017-05-03 - C3W6D2
Deadlift w/ belt
435x3 @6
465x3 @7
490x3 @8
490x3 @9 WTF, started to get a hint of hitching
465x3 @8
465x3 @8
Pretty good considering how little I've been training.

Video: Instagram

3-1-3 Tempo Bench
210x5x3 (@7,7,8)
I could feel something (not sure exactly what) in my pec area that used to be aggravated before this session. Trying to bench with perfect form so I can perhaps avoid reinjury after this rehab is done.